Health Publications

Confirmation Bias

April 3, 2025 By Dominique Munday

Confirmation Bias: “What is That?”

Going into April celebrating April Fools Day is like experiencing biased confirmation. People look to influence our thinking to match what they are saying to us, just to yell ”APRIL FOOLS”!

Confirmation bias means we seek out information that supports/validates our preconceptions based on our current beliefs and reject any information that challenges those beliefs.

There are 3 types of Confirmation Biases:

Biased search for information – We research information that supports our views, beliefs. (I love Google).

Biased Interpretations – We evaluate the data that supports our views differently than the data that challenges our views. (We lie to ourselves).

Biased Memories – We tend to be selective in how we remember experiences that are going to support our narratives. (Keeps stereotyping alive and thriving).

Our biases are influenced by:

Social Media Posts, Religious Practice, Family Patterns, Environment in which we live.

Explore and Learn the implications of how you are impacted!

“Confirmation bias is like a horse running a race with blinders on and slowing down just before the finish line assured that he is winning, just to come in second place.” JB

What are your confirmation biased blind spots?

-Jania Bailey-Boyd, MS

I AM Who I AM

March 11, 2025 By Dominique Munday

I AM Who I AM

“I AM OLGA!”

The bouncing blonde woman, dressed in a 150-year-old Ukrainian outfit, beamed as she introduced herself in her Ukrainian accent.

“Yes, you are!” I replied, smiling back.

She was adorable—radiating joy, eager to share her story of how she was supporting her family back home. Olga was a beautiful example of someone embracing her true essence, allowing it to shine through her words and presence.

What would it be like to fully embody and radiate our internal essence? To be so joyful about who we are that we literally light up a room?

What if our “I am” was filled with excitement, exuberance, and a deep, life-giving joy?

How would that change how we feel inside? What would we be doing?

Hopefully, at some point in your life, you’ve experienced that feeling. Maybe in the past, maybe even today. If the parents, leaders, coaches, and mentors of the world are doing their jobs, they encourage us to learn, grow, and embrace both our successes and our flaws.

I believe one of the most intimate things God ever said was, “I AM who I AM.” (Exodus 3:14)

When I researched the Hebrew meaning of this phrase, I found that it expresses God’s eternal existence—He is who He says He is. He exists. He be. Yesterday, today, and tomorrow. A continuous state of being.

If that’s true, then one of the most powerful and intimate statements we can utter begins with “I am.”

How we finish that phrase shapes who we are. It influences how we feel, how we live, and ultimately, who we become.

We use “I am” in two key ways:

1. In relation to others – “I am… your teacher. A mother. His friend.” These statements define our roles in the lives of those around us. They carry meaning, power, and nuance depending on how we interpret ourselves in those relationships.

2. In relation to ourselves – “I am… sad. Thoughtful. Safe. Loved.” These statements reveal our internal world. Whether spoken aloud or expressed

through tone, facial expressions, or behavior, they communicate how we perceive ourselves in that moment.

Every time we complete the phrase “I am,” we shape our reality. Each thought influences the next, setting the course for our lives.

So, be mindful of what you say—especially to yourself. Your brain doesn’t always distinguish between words spoken by others and the thoughts you generate internally.

Remember, God created the heavens and the earth with just His words. He spoke, and it came to be.

What if the same creative power exists within us?

He also created you—uniquely, wonderfully, intentionally. So live like the masterpiece you are. Speak blessings over yourself. Be the only you that exists—imperfect, undeniable, amazing.

You.

-Dr. Genie Burnett, Psy.D, CEDS-S; CEO and Clinical Director

The Intersection of Mental Health and Social Justice – What Are The Impacts?

November 26, 2024 By Dominique Munday

Social justice and its systematic impacts/inequalities are aspects that affect mental health and access to care. Mental health is not just an individual issue; it is deeply intertwined with social, economic, and political structures. Factors such as race, gender, socioeconomic status, and sexual orientation can profoundly influence mental health experiences. Here’s how these intersections play out:

1. Communities of color often face higher rates of mental health disorders, emphasized by systemic racism and discrimination. Access to culturally competent care is often limited, leading to untreated conditions and worsening mental health outcomes.

2. Gender-based violence, discrimination, and societal expectations can significantly impact mental health. The stigma around mental health can prevent individuals from seeking help, leaving them to cope with their struggles alone.

3. Individuals from lower socioeconomic backgrounds may lack access to mental health resources, facing obstacles such as cost, lack of insurance, and insufficient local services. Financial stress itself is a significant contributor to mental health issues.

It is important to become self-aware of how the intersections of your identities are impacted by systems and past experiences. Often times therapy can be a great way to gain insights on your personal impacts and areas of privilege vs oppression. Although it may prove to be difficult for individuals to change the systems that result in oppression and lack of access to care by themselves, there are few ways they can make an effort to contribute to methods of change.

Join a social justice movement! After becoming aware of systematic impacts on your identity, find a movement that you feel passionate about and get connected or find ways to donate/support causes that are important to you.

Educate yourself about mental health stigmas! Make an effort to help challenge the stigma surrounding mental health by engaging in open conversations and reducing barriers to seeking help as you share your own experiences and thoughts.

Explore Diverse Communities! Social justice initiatives often create supportive networks that foster community resilience and collective healing. These networks can provide essential resources and support for individuals facing mental health challenges.

Impactful change starts on an individual level. Tune in with yourself to unpack the complexities of your identity- you can start today!

-Zemirah Griffin, Primary Therapist

Mental Hygiene: Nourishing Your Mind As You Nourish Your Body

October 28, 2024 By Dominique Munday

In western culture, we often prioritize physical health while neglecting an equally vital aspect of our well-being: mental hygiene. Just as we practice personal hygiene to keep our bodies healthy, we must also engage in habits that nurture our mental health. For many, it may prove to be beneficial if they frequent mental health providers just as much as they frequent medical/physical health providers. Let's take a deeper dive into what mental hygiene is and how you can incorporate it into your daily life.

What is Mental Hygiene?
Mental hygiene can be referred to as "the practices and habits that promote mental well-being and emotional resilience". It involves maintaining a healthy mental state through self-care, mindfulness, positive thinking, and often times mental health treatment/therapy! By prioritizing mental hygiene, we can reduce stress, improve our mood, and enhance our overall quality of life.

Practices for Mental Hygiene

Mindfulness and Meditation: Allocate a few minutes a day to engage in mindfulness or meditation. This can help ground you, improve focus, and promote a sense of calm.
Connect With Others: While moments of being alone can be helpful and necessary, it is important to foster healthy relationships and connections with other people. Sometimes a small hug or a quick high five can end up being the highlight of one's day.
Engage in Physical Activity: Exercise can be a useful tool for mental health. Whether it’s a brisk walk, yoga, or dancing, physical activity releases endorphins that boost mood and reduce stress.
Connect with Nature: Spending time outdoors can have a rejuvenating effect on our minds. Nature has a calming influence and can help reduce feelings of stress and anxiety.
Practice Gratitude: Take a moment each day to reflect on what you’re grateful for. This simple practice can shift your focus from negativity to positivity, enhancing your overall outlook on life.
Establish Healthy Routines: Create a daily routine that includes time for self-care, hobbies, and relaxation. Consistency can provide a sense of stability and control in our lives.
Seek Professional Help: If you’re struggling with your mental health, don’t hesitate to reach out to a mental health professional. Therapy can provide valuable tools and support for maintaining mental hygiene.

Conclusion
Just as we brush our teeth, wash our hands, and visit our primary care doctor to maintain physical health, we must also take intentional steps to care for our mental well-being. By adopting practices of mental hygiene, we can cultivate a healthier, more fulfilling life. Remember, taking care of your mind is just as important as taking care of your body. A healthy mind leads to a happier, more vibrant life. So, start today—you and your mental health deserve it!

-Zemirah Griffin, Primary Therapist

Nutrition: Back to Basics

September 26, 2024 By Dominique Munday

Nutrition: Back to Basics

The definition of nutrition is “the process of providing or obtaining the food necessary for health and growth”, yet it is not uncommon to lose or warp some of the most foundational aspects of nutrition in the name of “health”. Often, nutrition advice we receive involves restricting certain foods or food groups, conflicting information, unsustainable asks, and rigid rules. In today's world, where diet culture predominates, embracing a non-diet approach to nutrition can feel like navigating uncharted territory. However, understanding the basics of nutrition without the constraints of dieting can lead to a more peaceful relationship with food AND a healthy nourished body.

Maslow’s Hierarchy of Needs is a psychological theory that illustrates human motivation through a pyramid of different levels of needs, starting with fundamental requirements. This concept can also apply to food and eating, as demonstrated by dietitian Ellyn Satter’s hierarchy of food needs. This concept can be used in helping us understand how to meet our basic nutritional requirements before progressing to higher needs.

Sufficiency:
The most foundational level of nutrition is to ensure you are eating enough. Regardless of other food/ nutrition choices, if you are not getting a sufficient amount of energy to support your needs, you won’t be adequately nourished. Your body needs sufficient calories, macronutrients, vitamins, and minerals to support basic functions like heartbeats and breathing. Diet culture often encourages restriction, but not eating enough can increase stress on the body, leading to inflammation and various health issues.

It is important to recognize that anyone, regardless of body size, can be undernourished.

One way to help ensure your body is getting adequately nourished is by eating regularly throughout the day. While each person’s needs and frequency may vary, a good general guideline is to fuel your body every 2-4 hours while awake. This helps maintain consistent energy levels.

Balance:
Balance in nutrition shouldn't be about canceling out or compensating for certain foods. Instead, it means getting enough of each macronutrient—carbohydrates, proteins, and fats—because all play essential roles in the body. When diets demonize any of these macronutrients, it can prevent your body from functioning at its best. Including each of these macronutrients is also important in communicating with the brain. When glucose from carbohydrates, amino acids from protein, and fatty acids from fat increase in the blood after a meal, they signal the brain to reduce hunger and boost feelings of fullness. If a meal lacks one of these macronutrients, you may consume a larger volume of food but still don’t feel satisfied or become hungry again soon after.

Creating neutrality around all foods helps foster greater permission to enjoy a variety of foods, including all macronutrients. This approach supports a balanced and flexible relationship with food.

Variety:
As we meet our basic nutritional needs, we next move towards adding more variety in our food choices. One aspect of variety is eating foods from each of the food groups - grains/ carbs, protein, fruits, vegetables, fat, and dairy. Different foods, even within the same food group, provide different nutrients. Expanding beyond the usual options, such as trying different vegetables or eating several types of carbohydrates, can also offers diverse nutritional benefits. Adding variety also helps prevent food burnout from eating the same meals repeatedly.

Individuality:
As we develop a healthier relationship with food and meet our most fundamental nutrition needs, we can look at more individual needs and preferences. Utilizing individual foods and nutrients can offer specific benefits and, at times, focusing on these foods can be beneficial for overall health (such as probiotics for gut health, fiber for cholesterol management, and protein for blood sugar stability). It is however important to remember that this is not the most important factor in overall nutrition.

Often times, mainstream nutrition advice over emphasizes this top level without addressing the others first. Individual foods only matter when you have adequate intake, balance, and variety in your diet. These foundational aspects of nutrition are essential for the benefits of specific foods to have an impact.

With all of the latest nutrition trends and advice readily available at our finger tips, eating and nourishing our bodies can quickly begin to feel complicated and unattainable. Looking at our most fundamental nutrition needs from a non-diet approach can offer a starting place for improving nutrition, health, and relationship with food.

-Tori Payton, MS, LD, RD, Director of Eating Disorders IOP

If you are interested in more support or help learning how to nourish your body, we offer nutrition counseling/medical nutrition therapy with our Registered Dietitians.

Busting Diet Culture Myths

August 28, 2024 By Dominique Munday

Busting Diet Culture Myths - Part 1

Diet culture is strong, prevalent, and thrives on the principle of scaring us into following specific rules or buying specific products in order to lose weight. Today, we’re going to bust some common diet culture myths, so you are better able to challenge disordered eating thoughts.

Myth #1: Eating after a certain time will make you gain weight

The body is equipped to metabolize food 24 hours of the day, 7 days a week! It simply cannot tell the difference between minutes or hours. This means our bodies have the ability to digest and absorb food, even late at night. There is no evidence to support the idea that eating late at night is unhealthy, nor that what you eat will automatically be stored as fat. This myth may have originated from other factors, like people tending to eat more late at night if they haven’t eaten enough during the day, or if food is used to cope with stress or boredom.

Myth #2: BMI determines health, or that thinness = health

Body Mass Index (BMI) was created by an astronomer and mathematician in the 1830s, with the original intention of being used as a census tool to identify typical sizes of a population. The majority of this data was drawn from upper-class, white men in the Netherlands. BMI solely compares one’s weight to height ratio and doesn’t take into consideration the complexities of determining one’s health status, such as age, sex, activity level, sleeping habits, or lean body mass. It’s of further note that significant conflicts of interest have been identified in the development of BMI target ranges. Due to these factors, BMI is generally understood to be a poor metric for measuring health. In fact, using BMI and weight status in this way can deter patients from receiving the medical care they need for fear of being shamed for their weight.

Myth #3: 2,000 calories is the amount of calories most people need

The idea of eating 2,000 calories/day began in the 1990s in an attempt by the FDA to simplify nutrition facts labels. This benchmark number was determined based on self-reported surveys of the general public’s typical intake. The problem with this data, and self-reported data in general, is people are known to under-report how much they’ve eaten. The survey results actually indicated an average of more than 2,000 calories/day, but the simplicity of an even 2,000 lead to this number be chosen instead. In reality, there is no one ideal number of calories. Needs will vary from person-to-person and even day-to-day.

The Bottom Line

Ultimately, there is no secret formula or set of rules for leading a healthy lifestyle. Rather, it should be individualized, with options that are sustainable and enjoyable for each person. Our bodies are great at communicating with us. They should be honored and listened to, rather than trying to force them into following a set of rules society says is “right.”

-Rachel Orton, MS, RD, LD

Keep an eye out for Part 2 of "Busting Diet Culture Myths" coming soon! We’ll explore more of the harmful misconceptions diet culture spreads and offer tips on safeguarding your mental and physical well-being.

Endurance in The Face of Suffering

July 25, 2024 By Dominique Munday

Endurance in The Face of Suffering

“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of - throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.” – C.S. Lewis

To allow God into our lives to provide healing, guidance, and grace over our pain is an incredibly vulnerable decision to make. But it is just that: a decision. God will never force us to choose Him, and if we do, He does not guarantee that everything will be comfortable all the time; however, a promise I cling to when the race set before me seems impossibly long is that He longs to make me more in His likeness every day. It hurts Him to see me suffer. It brings Him joy to heal me, even if that healing process requires an endurance that is more painful than I could have imagined.

When facing trauma, mental illness, or eating disorders, endurance can sometimes feel impossible. The effort of putting even one foot in front of the other can be so astronomical that it might feel pointless. This can be discouraging because of the misconception that healing is supposed to be easy. “Am I doing something wrong?” might be a common doubt among those who are desperately seeking relief.

There is no correct way to heal. As much as we wish it to be so, healing is not linear. It is a long and arduous process which must begin again every day at the feet of the One who calls us Beloved. He will never turn us away from that surrender, He will never abandon us to the aimless wandering of our pain. If we allow Him, He can and will transform our suffering into a molding tool that makes us more and more like Him every single day.

“Therefore, since we have been justified through faith, we  have peace with God through our Lord Jesus Christ,  through whom we have gained access by faith into this grace in which we now stand. And we  boast in the hope of the glory of God.  Not only so, but we  also glory in our sufferings,  because we know that suffering produces perseverance; perseverance produces character; and character produces hope.  And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.” – Romans 5:1-5

-Kit Archer, Intern (Family member of someone who recovered from an eating disorder.)

To learn more about God and Recovery, check out our other blog post, "What does God have to do with Recovery?"

Managing Stress and Food

June 28, 2024 By Dominique Munday

Managing Stress and Food: How the Two Correlate

Nutrition and stress are a two-way street and something many of us struggle with at times. Stress can either shut down a person’s appetite by the nervous system increasing epinephrine, a hormone that signals the body’s fight or flight response, that can cause a person to have little to no appetite or it can do the opposite. Prolonged stress can increase the hormone cortisol in a person’s body which can increase appetite beyond what would potentially be someone’s “normal”. A lack of self care and balance can lead to a decrease of healthy functioning, therefore it is helpful to do daily or weekly practices to keep stress at a lower level. One thing is true, we cannot get rid of stress, however we can learn to manage our personal stressors by incorporating coping and relaxation techniques.

Some suggestions to help counter stress according to Harvard Health Publishing through Harvard Medical School are participating in Meditation and Exercise, and by having a Support System. I would even back up and say work on identifying the stressors in your life, and then working on implementing practices to mitigate symptoms that arise from these stressors. A great way to identify stressors and work on creating a plan to decrease symptoms from short term or prolonged stress is to see a Mental Health Therapist! A Therapist can work with you to create a plan with added accountability and support to create more balance in your life, therefore increasing healthy functioning.

As a working adult who experiences plenty of stress, here are my favorite ways to relieve symptoms associated with stress:

Exercise: I enjoy walking, using my peloton, and doing yoga - I try to do some sort of joyful movement daily to help me connect with my body.
Journaling: I work on writing out my thoughts and feelings on paper so I can take some of what is in my brain and put it somewhere else.
Sleeping: I make sure to get 8 hours of sleep at night so I can feel renewed and replenished.
Social/Support: I utilize my support system by checking in with texts/phone calls and expressing my thoughts and feelings. I often see friends and family and focus on quality time by making sure we laugh a lot (and sometimes cry!).
Boundaries: I don’t spread myself too thin and make sure I make time for myself, even if it is only for 30 minutes in a day.

I also work hard at keeping phone usage/social media scrolling to a minimum, watch less news, and strive to always honor my body’s needs.

-Sierra Marcus, MA, LPC & Program Insurance Liaison

Embracing Mental Wellness

January 24, 2024 By Dominique Munday

While I don't possess formal therapy credentials or fancy Mental Health certifications, my 3 ½ years of experience working at Manna have been enlightening. Working at Manna has emphasized the crucial importance of self-care and prioritizing one's Mental Health. As we celebrate Mental Wellness Month, it's crucial to recognize the significance of nurturing our mental well-being. In the hustle and bustle of daily life, self-care becomes a cornerstone for maintaining a healthy mind. Let this blog be your go-to guide for practical self-care tips that promote relaxation, stress relief, and overall mental wellness.

1. Mindful Breathing:
• Take a moment each day for mindful breathing exercises.
• Inhale deeply, hold for a few seconds, and exhale slowly.
• Focus on your breath to bring your mind into the present moment.

2. Create a Relaxation Routine:
• Establish a calming routine before bedtime.
• Incorporate activities such as reading, gentle stretching, or a warm bath.
• Signal to your body that it's time to unwind and relax.

3. Digital Detox:
• Dedicate specific periods for a digital detox.
• Limit screen time and engage in activities that don't involve electronic devices.
• Disconnecting from technology can significantly reduce mental clutter.

4. Nature Connection:
• Spend time in nature to rejuvenate your mind.
• Take a leisurely walk in the park, hike a nature trail, or simply sit in a garden.
• Nature has a soothing effect on the mind and promotes a sense of calm.

5. Mindful Eating:
• Practice mindful eating by savoring each bite.
• Pay attention to the flavors, textures, and sensations.
• This simple act fosters a connection between mind and body.

6. Expressive Journaling:
• Start a journal to express your thoughts and feelings.
• Write about positive experiences, gratitude, or anything on your mind.
• Journaling can be a therapeutic way to release emotions.

7. Physical Activity:
• Engage in activities that get your body moving.
• Whether it's a brisk walk, yoga, or dancing, physical activity releases endorphins, boosting mood.

8. Quality Sleep Habits:
• Prioritize a good night's sleep for mental rejuvenation.
• Create a calming bedtime routine and ensure a comfortable sleep environment.

9. Connect with Loved Ones:
• Nurture your social connections.
• Spend quality time with friends and family, whether in person or virtually.
• Supportive relationships contribute to overall well-being.

10. Learn to Say No:
• Set boundaries and learn to say no when needed.
• Overcommitting can lead to stress, so prioritize your well-being by managing your workload.

This year, let's commit to making self-care an integral part of our daily lives. These practical tips are just a starting point on your journey to better mental health. Remember, small, consistent efforts can make a significant impact. Embrace self-care, prioritize your mental well-being, and celebrate the joy that comes from taking care of yourself. Here's to a year of renewed energy, relaxation, and mental wellness!

-Dominique Munday, Marketing

Opinion: Gymnast’s Death from Eating Disorder Still Resonates On WebMD

June 3, 2022 By Genie Burnett

WebMD published an article I wrote, below is a small portion of it, so be sure to go to WebMD to read the whole article!

Your pain can be put into the past, and you can move forward and conquer whatever you want to do.

web md usa team There was my gymnastics coach, Al Fong, talking with the Barbara Walters on TV about my ex- teammate Christy Henrich and her death by malnutrition/anorexia. I was floored at the conversation and the allegations that Al somehow, as her coach, was responsible for her eating disorder and subsequent death. I, too, had developed anorexia as a young teen, but I fortunately survived and thrived.

Christy was certainly our little "E.T. - Extra Tough." We were the start of Al’s coaching career at the Great American Gymnastics Express in Blue Springs, MO. There were about 20 of us who started out with him in the late '70s/early '80s, and we were in the gym all the time: 6 days a week, 3-4 hours per day.

We were there during the hottest days, doing conditioning (cardiovascular hell), getting rips on our hands from bars, falling off the beam, getting bruises, shin splints, and wearing ourselves out. It was some of the hardest work I’ve ever done — and the most fun, rewarding time of my life. We traveled all across Missouri in that blue van. We fought, cried, and loved each other. We were a family, and Al was our metaphorical Dad.

Read My Whole Article on WebMD